This exercise will make your leg muscles strong
Today we have brought some such exercises for you, which you can easily do to strengthen your legs.
In today’s time, everyone wants to be fit. If someone is asked if you exercise, most women will answer yes! But, when asked whether you do any exercise only to strengthen the legs, then the answer may be no, because most women exercise for the rest of the body but, to strengthen the legs, can’t work out. Perhaps the reason for this is the lack of information about the exercise of the feet. Today, we will tell you about some exercises to strengthen the legs. So let me know-
Bodyweight leg exercises are a great way to begin developing functional strength and are always a viable option for conditioning. Eventually, external resistance is needed for continued strength adaptations.
Barbell Squat
For leg exercises, first, you start with the barbell squat exercise, because many trainers believe that this workout should be done in the beginning for the strength of the leg. You must do the barbell squat at least three to four times. You can apply the weight according to you. While doing this, keep in mind that both your legs are straight and the focus is on the front. With this exercise, the leg muscles are likely to get stronger soon.
How to Perform Barbell Squat
1. Stand with feet a little wider than hip width, toes facing front.
2. Drive your hips back—bending at the knees and ankles and pressing your knees slightly open—as you…
3. Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
4. Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.
5. Press into your heels and straighten legs to return to a standing upright position.
Leg Extension
This exercise strengthens the upper part of the legs. By doing 4 sets of 12-15 reps daily, you will start seeing the difference in your feet very soon. While doing this exercise, keep in mind that it has to be done with ease, not fast. Doing it in a hurry can sometimes hurt your feet.
How to do Leg Extension:
Step 1: Sit on a leg extension machine. Position your legs under the pad and grasp the side bars with your hands. This is the starting position.
Step 2: Extend your legs to the maximum, exhaling as you do so. Pause a second in this contracted position.
Step 3: Lower the weight back to the original position as you inhale. Make sure your legs don’t go past the 90-degree angle point.
Step 4: Repeat for the desired number of reps.
Leg press
After barbell squat and leg extension, you should do a leg press exercise. This exercise strengthens the legs as well as increases the power of the body. While doing this, keep in mind that when bringing the weight from top to bottom, hold it up for two seconds and then bring it down.
How to do Leg Press:
Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately a foot to one and half feet apart.
Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. This is the starting position.
Step 3: As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.
Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.